Blog: FITGirl Training

Find a Way

So true!


You Get Stronger

Many times a client will ask, "If exercise feels hard, then why am I doing it?" My response, to reach your goals and accomplish activities you never thought you could, to feel stronger and more self-confident every day, and stay that way!

Strength gains are worth the effort, if done regularly, especially in later years. Simple activities, like lifting a box off the floor or counter, are taken for granted until the day comes that you just can't do it anymore. It's up to YOU to be the best YOU can be . . .

it doesn't get easier

Sweat Everyday

Take time out for YOU every day.

sweat everyday

What Motivates YOU

Every person feels motivated by different things. We're not all hard-core exercisers and may not want to be, so focus on what motivates YOU to move every day. You'll look and feel better, guaranteed!

focus on what motivates you


Nutrition for Weight Loss

Do YOU consider yourself active or athletic . . .  If NOT, are you confused which foods to eat to lose or maintain a healthy weight?

This week's posts have been geared toward understanding a healthy diet for various athletic lifestyles, but what about for weight loss?

The core diet information is the same - we MUST eat whole grains, fruits, veggies, and lean meats.

Difference: To lose weight, we need to focus on portion control, eliminating or reducing simple carbohydrates and sugar for long-term results.

Sadly, eating cookies, cake, soda, crackers, chips, white bread, alcohol, and similar foods make us fat. While there's nothing wrong with having a treat. It's important to realize that "a treat" is something we do not eat on a daily or weekly basis.

portion control

Nutrition for Volleball Players

Do you or someone you know play volleyball . . . Any parents wondering what to feed their avid volleyball player?


My daughter recently started playing volleyball and, as we progressed into the season, I quickly realized that her diet needs became more essential and timely. Below are highlights of  an article published by the ACC:


15 Best Foods for Runner's

Analyzing sport-specific eating, a recent article outlining "The Best Foods For Runner's" was written by Liz Applegate, Ph.D. 

RW image1

  1. Almonds: A handful 3-5 times per week
  2. Eggs: 10% daily protein and is the "most complete food protein short of breast milk"
  3. Sweet Potatoes: 25% of DV vitamin A and a good source of vitamin C, potassium, trace minerals manganese and copper
  4. Whole Grain Cereal with Protein: Look for varieties with at least 5 grams of fiber and 8 grams of protein (try Kashi GoLean)
  5. Oranges: 100% (plus) of vitamin C and may help alleviate muscle soreness
  6. Canned Black Beans: 1 cup contains 30% DV protein and almost 60% fiber and folate
  7. Mixed Salad Greens: More colorful varieties (such as radicchio, butter leaf, curly endive, and mache)
  8. Salmon: Essential fats and omega 3's
  9. 100% Whole Grain Bread: 100% whole grain bread easily meets DV requirements (try barley, buckwheat, bulger, rye, and oat)
  10. (Frozen) Stir Fry Vegetables: Containing red and yellow peppers, onions, bok choy, and soybeans
  11. Whole Grain Pasta: Try Barilla Plus
  12. Chicken: 50-75% more protein is needed by runner's to rebuild muscle and promote recovery
  13. Mixed Berries: Powerful antioxidants that may help reduce occurrence of Alzheimer's disease and Cancer
  14. Dark Chocolate: Healthy flavonols and antioxidants - the darker the chocolate, the better it is for YOU!
  15. Low Fat Yogurt: Contains protein, calcium, and live cultures for digestion function

This is a great list for sports that demand quick energy and endurance like soccer, tennis, and boxing. Checkout the article (link above) for recipes and tips.


Fitness Journal

A fitness journal can keep you motivated to beat your fastest time, number of repetitions, sets, or weight lifted.

Journaling your workouts regularly also help you to know when it's time to change things up.


Health Relationship



Eat more FOOD and less CRAP - your body will thank you by losing unwanted fat and feeling more energized.

For a great jolt of energy (and a healthy breakfast) - zoom zoom a veggie, fruit, and protein powder in your blender.